About Us

First, we firmly believe CrossFit is for EVERYONE. Whether you are a collegiate athlete looking to stay in great shape, or a grandma who hasn’t engaged in physical activity in years, we have a program for you.

At CrossFit Merced, our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. What this means, essentially, is we want you to be able to EVERYTHING well; lift a barbell, run a 5k, do pull ups, squat heavy, run fast, jump, fall down and get up. We believe FUNCTIONAL fitness prepares you for whatever life might throw at you, and our program is designed to prepare you for exactly that.

This also means EVERY workout and movement we program can be scaled and modified to fit your exact fitness level. It may take you a year to learn how to do a wall ball, but our coaches are certified and trained to be movement specialists, and we will take you through a series of progressions for you to get there.

Second, you will probably not see many marathon runners here. You will probably not see many body-physique champions or guys who can bench press 400lbs., either. Not that any of these things are bad! But by SPECIALIZING training (in long distance running, lifting, or anything else for that matter), you are intentionally NOT training certain areas! For this reason, CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Almost every single day at CrossFit Merced you will be moving a barbell. You will learn to clean, jerk, snatch, and overhead squat. HOWEVER, we are certified weightlifting coaches, and we will spend loads of time on technique and getting things correct BEFORE going heavy. Our gym will be focused on having people move well before adding load and intensity.

As coaches, we understand the progressions to the movements we will be using. You will not be expected to snatch bodyweight upon arrival. Hell, you may not even know what the movement is! You may have not have attempted a handstand since you were 6 years old. You are not expected to handstand walk the length of the gym upon arrival. You may get winded taking the garbage out to the curb, or be intimidated by the look of 45 pound bumper plates loaded on a bar. Perfect! Do you see where this is going?

The most rewarding thing as a coach or trainer is to take someone to places they don’t see are possible for themselves. The feeling when someone realizes they are stronger than they thought is the absolute coolest thing that happens in our gym.

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World Class Fitness in 100 Words

■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
■ Regularly learn and play new sports.